In honor of being in the midst of football playoff season, this week’s exercise challenge of the week is a football practice staple: Up Downs! Not sure what an up-down is? Did you see the movie Remember the Titans? If so do you remember this scene?

Coach Boone: A water break? Water is for cowards. Water makes you weak. Water is for washing blood off that uniform and you don’t get no blood on my uniform, boy you must be outside your mind! We are going to do up-downs, until Blue is no longer tired, and thirsty.

Afterward, up-downs are the exercise Coach Boone had the guys doing after dark. How do you do up-downs you say?

Start by running in place with high-knees, after about 5-10 seconds, drop to the floor on your belly and push yourself back up to a standing position and run in place for another 5-10 seconds before dropping back down to your belly, etc. etc. etc. for the number of belly-flop reps. Click here for a YouTube video of a football team during practice. This is somewhat of an advanced move, beginners, run in place without high knees and instead of dropping to the floor, bend over and put one leg back at a time into a plank and then stand up to run in place again.

THIS WEEK’S CHALLENGE: Run in place 10 steps on each foot and drop to your belly and back up, 25 TIMES. Rest for two minutes and do 1-2 more sets, four times this week. Take a break when you need to, and start back up again when you are ready. Also, be sure to warm up for five minutes before and cool down and stretch for five minutes afterward. I will be doing this with you! I HATE these types of exercises so I am forcing myself to do them too!

Be sure to share this with your friends and tell me how you do! For more great in-home workouts, check out my Fitness Plans here!